Popping in briefly to say hello and share with you a fresh and fast recipe that's also low in fat and ever-so delicious.

Peter and I have been travelling again and, in between, have been spending time with loved ones; as well as decluttering the house; and keeping fit with a routine of cycling, swimming and bushwalking.

In the meantime, I've been investigating Monash University's low FODMAP diet in the hope that it will help ease my IBS; and alleviate symptoms caused by having LPR (silent reflux), GERD and diverticulitis. Long time readers may remember that I shared my journey about those health issues here. I'm well aware of foods that are triggers, but must say that I'm finding the FODMAP app to be most helpful.

My man has been a great support and is happy to eat whatever I cook, but he does enjoy the occasional indulgence. And that's where these little spinach and ricotta filo pies come in.

In the event you are wondering, ricotta cheese is low in FODMAPs, as is the baby spinach and the green tops of the scallion or spring onion. The filo pastry is made with wheat flour, therefore it's high in FODMAPs and should be avoided. Download the app for more information.

My recipe is adapted from the Australian Women's Weekly's 2-day a week Diet cookbook (Bauer Media Books, 2015). It's just one of many fabulous offerings in this title.

First, preheat your oven to 200 degrees C, and line a cookie sheet with baking parchment.

Place the spinach leaves into a saucepan of gently boiling water. Remove from the heat and drain the spinach straight away. Transfer the spinach into the bowl of ice-cold water for a few moments, then drain thoroughly and squeeze out as much water from the spinach as you can.

Combine the spinach, ricotta, lemon zest and spring onion in a clean bowl. Season to taste with sea salt and white pepper.

Spread each of the pastry sheets onto clean tea towels on the kitchen bench. Spray the pastry sheets lightly with the oil. Fold each sheet in half to make a square. Now spoon the ricotta and spinach mixture into the centre of each square, then gather up the pastry around the filling (per my photo).

Place the pies onto the prepared baking sheet, then spray lightly with a little more oil. Bake for 20 minutes or until nicely golden. Serves 2.

Thank you for taking the time to leave me a comment, dear readers. I know you are busy too.

I'm so sorry to hear about your health issues. I hope the FODMAP diet works for you. I know two people with similar issues and both swear by the diet - although it isn't easy to stick to. You sound like you're getting plenty of exercise - something I need to do more of as well xx

Just gotta say, that photo is excellent -- love the soft light, so inviting. Food can be an important aspect to helping with cronic health issues. I do hope you can find relief and I'm glad you found an app to help you navigate it all. :)

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Lizzy

16/10/2017 05:44:55 pm

Dear Judy, thank you so much. It was just a snap taken with my iPhone. I don't dedicate much time to styling and taking shots with my "good" camera these days. I simply take a very quick photo before we eat. Re the IBS etc, thank you also, I've been managing the diet challenge for a few years now, but have tackled it head on over the last 12 months or so. Hence why I'm not blogging so many cakes and rich savoury dishes any more.

These look great! Tons of flavor, and they look SO nice. I know people who follow the FODMAP diet, and they say it's really helpful. Takes some adjusting, though, in your cookig and eating. But you're a creative cook -- that shouldn't be much of a problem for you!

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Lizzy

16/10/2017 05:46:00 pm

John, thanks so much. It IS a lovely dish. I've been doing this diet challenge for a couple of years now, but, as I explained to Judy Purcell (above), have been focussing more and more on what I do and don't eat.

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Susan

16/10/2017 11:27:30 am

Looks delicious. All I need to buy is the ricotta. Going shopping tomorrow. Can't wait.

These are a popular standby in our house too although, because our chooks are always productive, I usually add an egg as well. Delicious!

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Lizzy

16/10/2017 05:47:35 pm

That sounds like a great addition, Amanda. I can't tolerate too many eggs these days either, hence I didn't add. Thank you so much for stopping by x

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Simone Mason

16/10/2017 05:47:55 pm

Delish, Lizzie!

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Lizzy

16/10/2017 10:17:33 pm

Thank you, Simone!

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Eha

16/10/2017 07:56:38 pm

I have always loved the combo and yours is a lovely version both recipe-wise and visually. We seem to have the same GIT problems except mine is usually diverticulosis and not -itis [actually methinks so is yours!]. To each their own: FODMAP definitely is not for me and GERD I find easily taken care off by using extra shaped pillows in bed . . . actually I find meditation one of the best 'therapies' against these types of problems and pop a safe and simple slippery elm tablet into my mouth on occasion . . .

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Lizzy

16/10/2017 10:21:43 pm

Hello there Eha, it's a great recipe, isn't it. Re the diagnosis, specialist advised diverticular disease, so not sure which osis or itis. Just know it's painful. I have special pillows on my bed, and we raised the bed head too. I know things I can and can't do, including bending down too quickly to pick something up... my upper stomach region is in agony if I do that. I mostly manage my diet well, but thought I'd try the FODMAP for IBS... which has flared up lately. You may have noticed I'm posting less and less recipes, and certainly less cakes etc. It's difficult enough just making sure I cook things I can eat without all the fuss of styling a dish for the bloggy. Slippery Elm doesn't sit well with me, but my Nexium is useful.

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Eha

17/10/2017 12:12:04 am

* a big and loving smile* Sorry about having 'started' this but since we both 'suffer' :) ! GERD is anatomical made worse by posture: personally have that covered. IBS is mostly stress, lifestyle, temperament . . . I still work a 70-hour week :) ! But I would rather have the pain than even try FODMAP: 90% of what I eat is on the 'NO' list - how can one entertain even just a few times a week and go out to friends' dinners and restaurants? How can one live without garlic and onions to begin with!! NOPE!! Yes, I still take a small amount of Losec [lighter than Nexium] but you do know it is so dangerous in the long term - I am trying to go off! [Not meant to be used for longer than 2-3 weeks safely] You are doing excellently with all your exercising - with my back I can't - but do try meditation: I love it and Deepak Chopra especially has some fabulous tapes I so love available - sorry about the length of this but there may be others reading who suffer from the same and I hope this may encourage them to do their own homework - doctors go by numbers . . . having studied this for over 25 years, I should know :) !! lots of love

these look healthy and delicious Liz. looks like your time in Noosa was great. You just missed out on all the rain! cheers S

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Lizzy

17/10/2017 05:02:17 pm

Hi Sherry, we were blessed with great weather for the most part. It started raining on our last evening... the day we left it was like winter and we drove to Brisbane in the wet. Thanks for stopping by.

I know where you are coming from as I have been diagnosed with GERD and silent reflux as well. It is hard when we love food and have to be so careful what we eat. Your little pies are beautiful and would be nice to serve guests for lunch with a side salad.

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Lizzy

17/10/2017 05:03:34 pm

Hi Karen, oh, that's not good. Sorry to hear it... yes, it is difficult, but definitely manageable. My daughter suggested I turn the blog's focus to LPR, IBS and GERD, but I'd rather just live my life without having to be tied to the computer blogging. x

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Jenni

18/10/2017 09:08:36 pm

Hi Lizzy: sorry to hear about your ongoing health issues. Glad you shared this recipe with us .. i enjoy your recipes some of which I've made (particularly if they don't fall into the 'too hard' basket) and this is another winner and one i'll certainly be making!

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Lizzy

18/10/2017 10:44:56 pm

Hi Jenni, thanks ever so much! I like sharing recipes that are delicious and simple. PS we must get together! xx

What a great combo, Liz! I would love to give this recipe a try, maybe this weekend. By the way, you can also make a homemade phyllo using these ingredients: all-purpose flour, hot water, raki (or white vinegar) extra virgin olive oil and lemon.

Thank you for this recipe, I tried it last night and hoenstly it turned out to be better then I had hoped for. The family sends its love.

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​Cooking and writing have been a lifelong passion.​Join me as I share with you my favourite recipes; postcards and morsels from my travels; conversations with cookery writersand chefs; and news on food, cookbooks ​and cooking.​- Liz Posmyk